Sunday, April 19 - Saturday, April 25

A few CFPL members posing for a picture post-WOD last Satudray...

A few CFPL members posing for a picture post-WOD last Satudray...

Sunday, April 19 - No Class

 

Monday, April 20

WOD Part1: 2 Rounds

  • 500M Row
  • 100 Ft. Sled Push
  • Max Effort Handstand Hold

*Time cap of 20 minutes

WOD Part2: 10 Minute AMRAP

  • 20 Box Overs (20"/24")
  • 5 Rope Climbs 

 

Tuesday, April 21

Strength: Deadlift

  • 5x2

WOD: 21 Minute EMOM

Minute 1

  • 15 Wall Balls (14/20)

Minute 2

  • 5 Deadlift (163/225)
  • 5 Bar-Facing Burpees

Minute 3

  • Max Double-Unders 

 

Wednesday, April 22

Strength: Push Jerk 

  • 5x5 

WOD: TABATA (x2)

  • Row (calories)
  • Push Press (33/45) 
  • Goblet Squats (35/55)

 

Thursday, April 23

Strength: Snatch

  • Establish a 1 Rep Max

WOD: 4 Rounds For Time

  • 6 Bar Muscle-Ups 
  • 12 Hang Power Snatch (63/95)
  • 24 KB Swings (35/55)

 

Friday, April 24

Strength: Thrusters 

  • 5x2

WOD: 24 Minute AMRAP  

  • 400M Run 
  • 15 Thrusters (63/95)
  • 15 Toes-To-Bar 

 

Saturday, April 25

WOD: For Time

  • 1,000M Row
  • 50 Push-Ups 
  • 50 Air Squats
  • 50 Sit-Ups
  • 50 Pull-Ups 
  • 50 Back Extensions 
  • 1,000M Run 
Posted on April 19, 2015 .